Beginner · 2 or 3 days
START
Learn the lifts. Build the habit.
Two full-body sessions form your foundation. Add a third only when the first two feel repeatable and you are recovering well.
Explore START training →
PHYSIFORGE TRAINING / FREE FOR ADULTS
Strength starts with a plan.
Four clear paths. Complete workouts. A next session worth showing up for. Build strength around the life you actually live.
CHOOSE YOUR STARTING POINT
Choose a plan. Start your first session.
New or returning to strength training? START gives you a simple two-day foundation. Compare all four plans below.
Which plan fits my starting point?
START builds beginner foundations in two or three days. PRESERVE supports strength during weight loss. BUILD offers a four-day upper/lower split. FORGE is for experienced lifters who can judge effort and recovery.
Home options use a stable chair/support, mat, dumbbells and a secure band. Gym equipment is needed for BUILD and FORGE.
FIND YOUR NEXT SESSION
A plan that fits your life.
Choose by starting point, equipment and weekly availability. These filters help you explore; they do not assess medical suitability.
4 programs match
Intermediate · 4 days
BUILD
A clear split. Room to progress.
Four upper/lower sessions balance compound lifts and focused accessories. For adults already comfortable with the foundational patterns.
Explore BUILD training →
Advanced · 3 or 4 days
FORGE
Train with intent. Recover with purpose.
An eight-week strength and hypertrophy block for experienced lifters who can judge effort and adjust workload. Four sessions, with a three-day rolling option.
Explore FORGE training →
Foundation / weight loss · 2 or 3 days
PRESERVE
Keep strength in your plan.
Two accessible full-body sessions prioritize strength practice and everyday function during weight loss. Suitable modifications help you find a manageable starting point, whether or not you use a GLP-1.
Explore PRESERVE training →LEARN THE MOVEMENT
Good reps begin with a clear cue.
Explore 32 foundational exercises with equipment, setup, technique, common mistakes and easier options.
Open exercise library →28 DAYS. BUILT DAILY.
Make showing up a habit.
Choose a few practical commitments for training, meals, movement or recovery. Rest days belong in the plan.
Explore the free challenge →Train within your capacity.
For adults 18+. These are general exercise plans, not individual medical or rehabilitation advice. If you have an injury, chronic condition, are pregnant/postpartum, or are unsure what activity is suitable, ask a qualified professional first. Stop for sharp pain, dizziness, unusual breathlessness or chest discomfort; seek urgent care for severe or persistent symptoms. Use stable equipment, inspect bands and anchors, and learn unfamiliar lifts with qualified coaching. Breathe through repetitions and avoid prolonged breath-holding.
How these plans are built
Original Physiforge schedules apply established principles of progressive resistance, manageable volume and recovery. They are general starting points, not individualized coaching or programs endorsed by the organizations below. Consistent practice matters more than complexity; training to failure is not required.
- ACSM 2026 resistance-training guidance ↗
- 2026 ACSM position stand ↗
- CDC: activity with chronic conditions or disabilities ↗
Programming reviewed October 18, 2026. Adapt exercise selection and workload to your experience and circumstances.
Lifestyle illustrations are AI-generated and do not depict Physiforge customers or serve as exercise demonstrations.